Tempo

February Pre-season -Week 2 -February 2022 - MRC

  • Cycling
  • 1h 15mTime
  • 73Stress
  • 0.76Intensity
  • 25Popularity

About this workout

This tempo workout builds your aerobic durability with a solid 76 minutes of sustained effort, perfect for mid-week training or stretching out those climbs. The main set of 4 x 30 seconds at 85% FTP pushes your endurance while providing a classic framework for developing the stamina needed for longer rides or group efforts.

tnordmeyer

Workout structure

  • Warmup 1 min @ 55% (55w) 80-90 rpm
  • Warmup 3 min @ 65% (65w) 85-95 rpm
  • Warmup 3:30 min @ 70% (70w) 90-100 rpm
  • Warmup 2 min @ 70-75% (70-75w) 90-100 rpm
  • Warmup 3:30 min @ 75-82% (75-82w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 75-70% (75-70w) 100 rpm
  • 30 sec @ 70-75% (70-75w) 100 rpm
  • 30 sec @ 80% (80w) 85 rpm
  • 30 sec @ 80-75% (80-75w) 95 rpm
  • 30 sec @ 75-80% (75-80w) 95 rpm
  • 30 sec @ 85% (85w) 85 rpm
  • 30 sec @ 85-80% (85-80w) 90 rpm
  • 30 sec @ 80-85% (80-85w) 90 rpm
  • 30 sec @ 90% (90w) 85 rpm
  • 2 min @ 70% (70w) 95 rpm
  • 30 sec @ 75% (75w) 105 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • 1 min @ 50-80% (50-80w) 95 rpm
  • 1 min @ 90-92% (90-92w) 85 rpm
  • 25 sec @ 115% (115w) 85 rpm
  • 40 sec @ 105-90% (105-90w) 85 rpm
  • 1:30 min @ 65-80% (65-80w) 90 rpm
  • 25 sec @ 110% (110w) 85 rpm
  • 1 min @ 82-78% (82-78w) 90 rpm
  • 1:15 min @ 78-87% (78-87w) 90 rpm
  • 30 sec @ 87-95% (87-95w) 80 rpm
  • 30 sec @ 110% (110w) 80 rpm
  • 30 sec @ 95-87% (95-87w) 80 rpm
  • 1:15 min @ 87-78% (87-78w) 90 rpm
  • 1 min @ 78-82% (78-82w) 90 rpm
  • 25 sec @ 110% (110w) 85 rpm
  • 1:30 min @ 80-65% (80-65w) 90 rpm
  • 40 sec @ 90-105% (90-105w) 85 rpm
  • 25 sec @ 115% (115w) 85 rpm
  • 1 min @ 92-90% (92-90w) 85 rpm
  • 1 min @ 80-50% (80-50w) 95 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 15 sec @ 50-85% (50-85w) 85 rpm
  • 20 sec @ 85% (85w) 85 rpm
  • 30 sec @ 85-90% (85-90w) 85 rpm
  • 15 sec @ 90-95% (90-95w) 95 rpm
  • 30 sec @ 92-70% (92-70w) 90 rpm
  • 2 min @ 80-78% (80-78w) 92 rpm
  • 2 min @ 72% (72w) 95 rpm
  • 15 sec @ 115% (115w) 95 rpm
  • 1:5 min @ 85% (85w) 90 rpm
  • 30 sec @ 55% (55w) 88 rpm
  • 24 sec @ 110% (110w) 88 rpm
  • 40 sec @ 70% (70w) 92 rpm
  • 16 sec @ 35% (35w) 90 rpm
  • 45 sec @ 85% (85w) 92 rpm
  • 22 sec @ 50% (50w) 92 rpm
  • 1:2 min @ 85% (85w) 92 rpm
  • 10 sec @ 35% (35w) 90 rpm
  • 30 sec @ 70% (70w) 85 rpm
  • 27 sec @ 105% (105w) 75 rpm
  • 10 sec @ 115% (115w) 80 rpm
  • 1:44 min @ 72% (72w) 95 rpm
  • 2 min @ 80-78% (80-78w) 92 rpm
  • 30 sec @ 75-90% (75-90w) 90 rpm
  • 15 sec @ 90-95% (90-95w) 85 rpm
  • 30 sec @ 90-85% (90-85w) 85 rpm
  • 20 sec @ 85% (85w) 85 rpm
  • 15 sec @ 85-50% (85-50w) 85 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 90% (90w) 80 rpm
  • 10 sec @ 150% (150w) 90-120 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • Rest 4 sec @ 160% (160w) 80-90 rpm